Health, diet, fitness, life

September is often thought of as a time to ‘get back on track’ after the summer holidays. When kids go back to school and things pick up at work, we will naturally get back into our old routines. However, this transition can also be a great time to start new habits for our health. Summer can be a difficult time for habit building because we are often traveling and eating out which makes it difficult to find consistency. Instead of waiting for a ‘New Year’s Resolution’, why not start in September?

Keep reading for some tips on how to create and manage new healthy habits this fall. It’s important to start with a manageable plan in order to meet your goals. Choose one new habit to start at a time and make sure to create reminders and cues to keep yourself on track for success. We know you can do it!

Set Realistic Expectations and Adopt New Habits Slowly

Fall is often a busy time as we get back to our routines after summer so don’t try to add in too many new habits at once. Instead, try prioritizing one new habit at a time. This could look like going to bed at the same time every night, working out 3 times a week, or adding fruit to your breakfast each day. Once you have successfully incorporated one new habit into your routine, then you can try to add a second or third. Attempting to make too many changes at once can often feel overwhelming and can lead to a feeling of failure if it doesn’t work at first. Starting slow and making small changes can help build confidence and long-term success with your health.

Communicate Your Goals with Those Around You

Sharing your goals with your friends and family can help to keep you on track with your new habit. Your habit may have an impact on those around you so explaining your goals and motivations can help them to support you. You might realize that those around you have similar goals and you may be able to start a new habit together! For example, if you want to hit the gym during your lunch break twice per week, let your colleagues know that you will be unavailable to take calls during that time. If they see you at your desk during those times, maybe they can remind you of your gym commitment. You might also find another colleague who wants to work out with you too.

Overcome Hurdles by Creating Reminders and Cues

Creating reminders and cues can also help you in achieving success with your new habit. Putting sticky notes around your house, setting reminders on your phone, or getting your friends or family to send you a message can all be good reminder tactics.

You may find there is a simple hurdle you must overcome in order to carry out your habit. For example, eating more vegetables might become easy as long as you remember to buy them at the store. Or as long as you take your gym clothes to work, then you will find it easy to workout. Seeing vegetables in the fridge or gym clothes in your bag could be an important cue that will kickstart your action. Determining your hurdle and making a plan to address it can be a huge help for achieving your goals.

Here are a few more examples of habits and cues:

• Want to drink more water?
  • Take a full water bottle to work each day
  • Put a note on your coffee maker: ‘Have you had a glass of water yet?’

• Want to walk more often?
  • Put your walking shoes in front of your door
  • Buy a grocery cart and put it by your door so you can easily walk to buy groceries

• Want to eat less processed snack foods?
  • Keep healthy snack foods on the counter or in your desk like fruit and nuts
  • Put snack foods on a high shelf or in a closet that is difficult to reach

Make Your Habit Enjoyable!

Making your habit enjoyable will make you much more likely to practice it. This can be done in a variety of ways such as practicing your habit with friends, creating a competition within your family, or watching a favourite show while practicing your habit. This ensures you won’t be dreading your habit and you will start associating it with the fun that accompanies it.

Here are some more ideas:

• Want to drink more water?
  • Add lemon and mint to your water to improve the taste
  • Find a fun cup or mug that you enjoy drinking from (something with a straw!)

• Want to walk more often?
  • Download a new album or audio book that you will enjoy listening to while walking
  • Pick a new path to explore each week so the scenery stays interesting
  • Find a friend or colleague to walk with on the same day each week

• Want to eat less processed snack foods?
  • Make healthy muffins or energy balls for quick snacks (or buy from Fit Kitchen 😉
  • Shop for fruits and vegetables at your local farmer’s market
  • Set up a competition with your friends to see who can go without processed snacks for the longest (e.g. chips, chocolate bars, crackers, etc.)

In Conclusion

In conclusion, leading a healthier lifestyle doesn’t have to involve massive changes. Choosing one new habit at a time can be a great way to achieve success over the long term. September is a great time to adopt new habits because your routine is likely already changing after the summer holidays. Make your habit consistent by using reminders and making it enjoyable for yourself. Make sure to set realistic expectations, and to communicate them to those people around you. Having your family, friends and colleagues support you will be an important step in achieving your goals!